Sunday Workout

Warm-Up:
3x or 5:00
10 arm circles forward and backward => 5 super-slow squats => bear crawl => 3 push-ups => 4 monkey hangs => 3 hollow rocks => 5 one-legged forward-backward hops, each leg => 50-meter run

Focus:
Front squat; focus on laser beam elbows throughout the movement

WOD:
5:00-7:00 AMRAP
6 front squats
6 burpees
6 tuck jumps

Game:
5:00-10:00
Don’t Touch the Floor –  A variety of obstacles will be set up in a large circle to be climbed/swung over, through, or under without touching the floor. Once someone touches the floor, everyone comes into the middle and performs 5 reps of a movement.

Saturday Workout

Warm-Up 
3x or 5:00
10 arm circles forward and backward => 5 super-slow squats => bear crawl => 3 push-ups => 4 monkey hangs => 3 hollow rocks => 5 one-legged forward-backward hops, each leg => 50-meter run

Skill 
Elementary: Med Ball Throws 
Pre-Teen/Teen: Snatch 

Workout 
Complete 16 intervals of 20 seconds of work followed by ten seconds of rest. We will rotate through these four movements four different times. 

1. Monkey hangs/Bar hangs
2. Animal Crawl
3. Squats
4. Jump Rope

There is no rest between exercises.
Count total reps.

Game
Kids Choice!

Tuesday Workout

Warm-Up 
3x or 5:00
Handstand hold/attempt => bear crawl => forward roll => 10 one-legged side-to side hops, each leg => 10 squats => 50-meter high-knee skip => 50-meter carioca

Skill 
Pull ups

Workout 
Elementary
2:00 AMRAP (X3)
Rig to Wall run
3 Bean bag throws 
3 pull ups 
3 cleans 
**1 minute rest

Pre-Teen
4:00 AMRAP (X2)
200-meter row
5 wall ball shots
5 pull-ups 
5 cleans 
**2 Minutes Rest

Game
Surprise!!

Sunday Workout

Warm-Up 
Throw and Catch Practice
Jump Rope Practice 

Skill
Snatch

Workout 
4-6 Total Rounds 
6 Pull ups
4 Front Squats
2 Push Press 
Rest 1 minute between rounds. Weight will increase each round. 

Game
CrossFit Hot Potato

Saturday Workout

Warm-up
Musical Medicine Ball 

Skill 
Throwing/Catching a Ball (for distance)
*Release should happen at about shoulder level. 


Pre-Teen Workout 
8:00 AMRAP
1 Cone Run
5 Box Jumps
7 Medicine Ball step and throw chest pass
9 Sit ups

Elementary Workout
6:OO AMRAP 
1 Cone Run 
3 Box Jumps
5 Medicine Ball step and throw chest pass
7 Sit ups

Game
Hit the Target
Kids form 2 teams facing a wall with a paper target. Kids must perform one burpee, they then get one throw at the target. If they hit it, they score a point for their team. First team to 10 points wins. Note: whoever throws the ball must follow the ball and bring it back to the next thrower before the burpee can begin.

Tuesday Workout

Warm-Up
3 X or 5:00 
Handstand hold/attempt => bear crawl => 10 one-legged side-to-side hops, each leg => 3 cartwheels => speed ladder => Ball Slams => 50-meter side shuffle => 50-meter high knees

Skill 
Rope Climb/Hold 

Workout
Partner Relay Races 
*One partner will be working at a time while the other partner completes a bar hold or rope hold. Each team will be responsible for moving all of their weighted objects from one point to another point. 

Game
Plank Wars

Tuesday Workout

Warm-Up 
2 Rounds (:30 each) 
Jump Rope, Handstand Kick ups, Plank, Squats

Skill 
Med Ball Squat Cleans 

Workout 
7:00 AMRAP 
Med Ball Clean, Squat, Throw (10 ft.)
Dumpster Run (2X)
Med Ball Clean, Squat, Throw (20 ft.)
Pole Run (2X)
Med Ball Clean, Squat, Throw (30 ft.)
Blacktop Run  (2X
Med Ball Clean, Squat, Throw (40 ft.)

Game 
The Target of Doom 
Musical Medicine Ball

Sunday Workout

Warm-Up
10 jumping jacks => 10 mountain climbers => 5 super-slow squats => 5-10 seconds in the bottom of the squat => 4 monkey hangs => 50-meter run

Skill 
One Arm DB Snatch 

Workout 
6:00/8:00 AMRAP 
5 Jumping Muscle Ups
Animal Crawl to Wall
10 Box Jump Overs
Animal Crawl to Rig

Game 
Dodgeball

Tuesday Workout

Warm-Up 
3x or 5:00
10 large arm circles, forward and backward =>10 small arm circles, forward and backward => 10 mountain climbers => 2 Wall Kick ups => 10 vertical jumps => 3 broad jumps => 100-meter run

Skill 
Headstand/Handstand Practice

Workout
TWO TIMES THROUGH....

3 Minutes of Work/2 Minutes of Rest 
Repeat (Try to match/beat your score from Round 1)

Wall Ball/Row Ladder 

1 Wall Ball/Thruster 
1 Calorie on the Rower 
2 Wall Balls/Thrusters
2 Calories on the Rower
3 Wall Balls/Thrusters 
3 Calories on the Rower 
Continue counting up until time is called!  

Game
Baseball